Xylitol is a naturally occurring 5-carbon sugar alcohol, a type of carbohydrate found in all fibrous vegetables. Xylitol is made naturally within the body, but as a sugar substitute, birch wood or corncobs are the commercial sources. Foods, pharmaceuticals, natural health care, toothpastes, chewing gum and other oral health care products have contained xylitol since the 1960s, with more than 35 countries worldwide using xylitol-containing products.
Over 1500 published studies have shown xylitol to have health benefits and an unsurpassed safety record. Professor Kauko K. Mäkinen, a leading expert on xylitol, provides in-depth information on the History, Safety, and Dental Properties of Xylitol.
The main beneficial properties of xylitol as a sweetener are:
- It equals the sweetness of sugar
- It has 40 fewer calories than sugar
- Its metabolism does not require insulin
- It has a low glycaemic index (GI) of seven.
Unlike artificial sweeteners, xylitol has numerous health benefits. When consumed, it is absorbed very slowly without having any effect on insulin levels and therefore blood sugar (glucose) levels. This is highly beneficial in diabetics or those with blood sugar abnormalities.
Xylitol: The Sugar Substitute with Dental Benefits
Although being a sweetener, xylitol has dental health benefits. Unlike other sugar alcohols with a 6-carbon structure xylitol does not cause dental caries (cavities). The main bacterium that causes dental caries is Streptococcus mutans. This bacterium uses sugar alcohols, sugars and other carbohydrates for food through fermentation. On doing so, it produces acids that eat through the enamel on the teeth, which leads to decay. Streptococcus mutans cannot ferment xylitol. Additionally, xylitol causes the environment to become more alkaline inhibiting the bacterium’s growth.
Xylitol is anti-cariogenic (anti-cavity forming) and significantly reduces the incidence of dental decay.
A randomised trial “Occurrence of Dental Decay in Children after Maternal Consumption of Xylitol Chewing Gum, a Follow-up from 0 to 5 Years of Age” by P. Isokangas et al. (2000) published in the Journal of Dental Research revealed interesting information. They found that when mothers consumed xylitol there were significantly reduced levels of Streptococcus mutans in their two-year old children. The children did not consume xylitol. Xylitol reduced the transfer of the bacterium from mother to child through saliva. This study compared the level of the bacterium compared to those taking fluoride. There was a 70% reduction in dental caries at the age of five years, compared to the fluoride group.
Xylitol Benefits Otitis Media
Another remarkable benefit of xylitol is its ability to decrease the incidence of acute otitis media (acute middle ear infections) in children. Xylitol stops the growth of Streptococcus pneumoniae, the main culprit in the condition. Studies have shown xylitol to inhibit the incidence of acute otitis media (AOM) by 30 to 40%. The children consumed xylitol-sweetened gum and syrup. It must, however, be taken on a regular basis, as it is not effective if started after the infection has taken hold.
Xylitol Side Effects and Safety
Various committees and advisory boards have reviewed the safety data for xylitol. They have found no health concerns or placed any limits on consumption. The only xylitol side effect is when it is taken at doses exceeding 20 to 40 grams or more. This may cause diarrhoea, but not in everyone. Additionally, the unique feature of xylitol is that if you reduce the dose and gradually build up again, the body is able to adapt and eliminate the diarrhoea effect until doses of 200 grams or more are taken.
Xylitol is, however, very dangerous to dogs. The article How to Avoid Xylitol Poisoning in Dogs provides valuable information for dog owners.
Use of Xylitol in the Kitchen
Xylitol is available in its pure form for use in baking and everyday food preparation. It can be substituted one for one with sugar; however, it has a drying characteristic so the recipe may need adjustment of its liquid levels.
Resources
Makinen, K. K. History, Safety, and Dental Properties of Xylitol. Retrieved 8 December 2008, from http://xylitol.org
Pierini, C. (2008). Xylitol: A Sweet Alternative. Vitamin Research Products. Retrieved 8 December 2008, from http://www.vrp.com
Tapiainen, T. (2002). Microbiological Effects and Clinical Use of Xylitol in Preventing Acute Otitis Media. Retrieved 8 December 2008
Melissa Peterson - Melissa Peterson is a naturopath specializing in nutrition education. Melissa has been writing and editing technical and patient-friendly ...
Join the Conversation